Sauerkraut translates to sour cabbage, and yes it can be. This staple food goes back about 2,000 years to China when labourers were fermenting cabbage in rice wine to preserve it and prevent scurvy. Evenutally this practice caught on and made it’s way westward to Europe.
Sauerkraut is especially good for gut health being rich in live probiotics, especially Lactobacillus strains, which supports your microbiome. (Read more here and watch our presentation on Gut Health here). But the benefits don’t just stop there. Sauerkraut aides your gut-brain axis, it supports your immune system, is rich in Vitamins K, B6, iron, copper, manganese and folate (great for pregnancy) and helps your skin to glow. So many reasons to begin making your own and it’s usually two ingredients!
Initially, you’ll want to get used to the salt to cabbage ratio which needs to be adheard to for the best outcome. Too much or too little can lead to problems like mushiness, sliminess, or even mould. I suggest using weight (vs volume) as the meansurement. The ratio is ideally 2% salt concentration. For example for every 100gms of cabbage you’ll need 2gms of salt or an 800gm cabbage you’ll need 16gms of salt etc. One teaspoon of fine pink Himalayan salt is approximately 5-6 gms and a tablespoon would be approximately 12-13 grams.
Here’s what you need:
- 1 large organic green head of cabbage
- Himalayan Pink Salt – fine
- Mandolin or food processor/Thermomix
- Large mixing bowl
- 1 Glass jar (wide opening) clean and with lid
- 1 Glass fermenting weight (or anything heavy you can place on top of the mixture e.g small glass jar or bowl)
- Digital scales
Here’s how to put it together:
- Remove any outer cabbage leaves that maybe dirty and pop in your composte
- Weigh your cabbage and make a note of it’s weight.
- Decore your cabbage and run under cool water to clean. Shake well.
- Remove the next leaf and set aside – you will need this one for later.
- Thinly shred the cabbage using a mandolin, a knife or food processor.
- Place thinly shredded cabbage into the large mixing bowl along with your predetermined amount of fine pink Himalayan salt.
- Massage the salt into the cabbage and squeeze lightly as you massage for about 5 minutes. Continue massaging until the cabbage is reduced in volume and liquid can be squeezed out of the cabbage.
- Start to fill your jar, pushing down firmly as you add more to your jar. Stop adding the cabbage mixture when you get to about 3cm’s from the top of the jar.
- Pour the liquid left in the bowl on top of the cabbage to cover. (See tips below if you need to add more water to cover the cabbage)
- Get you outer cabbage leave you put aside at the beginning and cut a round circle slightly larger than the size of the jar opening.
- Press it over the top of the shredded cabbage, pushing it beneath the liquid.
- Place a glass weight ontop to make sure the cabbage mixture remains below the brine.
- Seal the lid and place in a dark place to ferment.
- Open the lid each day to let the gas escape and reseal tightly.
- When your taste buds are happy with the taste pop it in the fridge which will reduce the fermenting process and perserve it for longer.
Fermenting times – how to know when it is ready:
How long you wish to ferment is up to you and your taste buds. We have done 4 weeks before and 2 weeks as well. We like both. There is no specific timeline, it’s ready when your taste buds say so! Here are some signs to look for so you know you are on the right track. Bubbles mean fermentation and their should be a tangy smell slightly sour but not rotten or off and the texture should be crisp not mushy!
Optional add ins:
I suggest getting used to the process first. Start with cabbage and then you can add other veggies like carrot or beetroot. And then build from there like adding spices, ginger, herbs etc.
Notes/Tips:
- Do not use table salt. Not only is it not good for you but the additives affect the fermentation process.
- Weigh all ingredients together if wanting to mix e.g. cabbage and carrots
- 800gm cabbage you will need approximately a 1 litre jar or 2 x 500ml jars
- If you don’t have enough cabbage juice to cover the cabbage in the jar, you can mix together a 2% solution of salt water. This is equal to about 1 teaspoon of salt per cup of water. Use filtered water not tap water.
- Watch the fermentation process and if the brine goes lower than the cabbage add more 2% solution of salt water until it covers the top.
- Metal or plastic lid? Choice is yours. I don’t like plastic so I use metal, however sometimes the metal rusts.
- Store in the fridge. Will last upto 6 months if the fridge
- Add to salds, meat dishes actually anything where you would like a bit of tang!
